How often in our life does the need ariseurgently get in shape? It doesn't matter if it's a vacation, a wedding, or just the approaching vacation season. Each of us has probably wondered how to lose weight in a month? And so begins a long search for all sorts of diets, experiments on ourselves, breakdowns, and other "joys." This is not surprising, because there are thousands of diets and exercises in the world that allow you to lose weight in a short time. But almost all of them give temporary results. So how then to lose weight in a month so that the weight does not return, as often happens? First of all, we will need an action plan, and it must be clear. It is the plan that will help minimize the likelihood of failure, the main thing is to follow it strictly.
First point: motivation
Yes, yes.It is motivation that comes first, not sports or nutrition. Why? It is simply that without sufficient motivation all your actions will be useless. The end result depends on the desire and readiness to go towards the goal. Sit down and think carefully about why you need this at all? Why do you want to lose weight in 1 month? There can be a great many answers to this question, but remember the most important thing: you CANNOT lose weight for someone else. Many girls decide to go on a diet to please a young man. And this is a big mistake. After all, you should like yourself first of all, and only then others. Therefore, when going on a diet, think carefully about your motivation. Is it enough to tear yourself away from the computer and go work on yourself?
Point two: accept the facts
It is necessary to accept the fact that from this moment onyou are losing weight right now! This means that you will have to work hard and persistently on yourself to lose weight in the allotted month. Perhaps, in some things, you will have to step over yourself, overcome your laziness and unwillingness. There should be no more excuses or justifications. You have already taken a step onto the path, and there is nowhere to turn. You are who you are, and you will be better!
Point three: the regime of the day
As strange as it may sound, without a regime youyou will not achieve significant results. And that means it's time, like in childhood, to make a schedule for yourself that will cover your entire day. You can keep the prepared schedule in a diary or notebook, but it is best to duplicate it and hang it in the most visible places for you. Now there are many opportunities to beautifully design a schedule with the help of pictures and programs. Don't be lazy, make the daily schedule bright and colorful. This way you will definitely pay extra attention to it. You will be pleasantly surprised how much time will be freed up for working on yourself if you plan your day wisely. Probably, it is not worth reminding that the schedule must be followed exactly, because that is what it was made for.
Point four: food
This is perhaps one of the most important points of ourplan. It doesn't matter what method you decide to lose weight: diets, separate meals, calorie counting or something else. The main thing is that from this moment on you need to change your eating behavior. What does this mean? Here's what:
- Meals should be frequent (every 3-4 hours).
- The size of portions should be reduced by half.
- Caloric products should be replaced with less "rich" analogs (for example, instead of mayonnaise, use sour cream or yogurt, instead of sausages and sausages - chicken breast, etc.)
- Be sure to eat at least 3 fruits or vegetables a day.
- Revise the cooking methods: grill without butter, season vegetables for soups on water or do not pass anyway, bake in the oven or cook for a couple.
- Use pasta as little as possible and preferably from hard varieties.
- When eating, do not read, do not watch TV and do notsit in front of the computer. Nothing should distract you from the process. Then you will understand when there will be a feeling of saturation and it's time to stop. Typically, a person takes 1-2 minutes to mute hunger, and about 5 minutes to quench it completely.
- Refuse snacks on the go. In the modern rhythm of life, this is a fairly common habit, which harms the figure.
- Prepare in advance! This will save you from the temptation to grab that pechenyushku while preparing dinner.
- Be sure to drink at least 8 glasses of clean drinking water. Water helps the body to remove toxins and toxins from the body, and also improves skin condition and maintains its elasticity.
- Make sure that your diet is sufficientcellulose. It is fiber contributes to rapid saturation, and also helps to adjust the work of the intestines. As an additional source of fiber is perfect bran. By the way, this is an excellent breakfast - bran, a few nuts and a glass of yogurt or milk.
- Keep a food diary. This is a very convenient way to analyze your diet and adjust it. Writing down everything that you sent into your mouth during the day, whether it's a bowl of soup or a tiny slice of apple, you can control yourself and your habits.
Point five: the movement is harmony.
Of course, you can't do without sports, especially if you've decided to lose weight in just a month. Many will probably wrinkle their noses and start looking for excuses. And they are all, as a rule, standard:
- There is no time, I have work, school, children, home, etc.
- I do not have the means to buy a subscription to the gym;
- I'm too tired, I come late;
- I'm not athletic, I do not get
Sounds familiar, right? Now all your excuses will fly away, and you will have no chance to get out of physical activity. Let's begin:
- To keep yourself in shape enough to perform elementary gymnastics. You can do this at any time, when there is a free minute.
- If you do not look at the forum, on social networks,less chat on the phone and do not do a dozen not very important, but the usual things - it will free up about an hour of free time. For the whole hour you can do a qualitative and complete set of exercises for all muscle groups. Another time can be spent for 1 lesson in the pool or for jogging. In general, for any physical activity
- Even at work you can study. Office work? Nobody interferes with straining and relaxing the muscles of the press and buttocks, while you carry out the next assignment of the authorities, sitting at the computer. Do you work as a seller? Bow more often and crouch, stretch on the upper shelf, walk around the hall. When there is no one near by, you can always make several corners of the hull, feet and turns. The main thing is not to forget!
- Is there no way to buy a subscription? Do not need. Arrange a gym at home. To do this, you only need to buy dumbbells (you can use plastic bottles 1-1.5 liters), find a rug, rope, shorts and desire.
- If you get tired at work, then youonce necessary. It's not about hours of exhausting workouts in the hall, but about elementary stretching and relaxing exercises. For example, bodyflex or yoga will be excellent assistants. They will help relieve stress after a long working day and restore strength for home affairs.
- Even if you are busy all day at hometroubles and children and suddenly forgot about the sport, it does not matter. After all, you can already in bed make several lifts of the body and legs, to work out the muscles of the press, thighs and buttocks.
- Do you think that you will not get anything done? And, in your opinion, all the famous athletes were born flexible, fast, plastic and trained? By no means. To achieve something, they had to work on themselves. Rarely something turns out perfectly from the first time, but this does not mean that it will not work at all. The main thing to regularly try, and the results will be!
If you don't like gyms, fitness centers andhome exercises, sign up for dancing. Latin, oriental dancing, strip plastic, etc. are especially good for losing weight. Do you like discos? Go to clubs with friends and try to spend more time on the dance floor. You will not only get a lot of positive emotions, but also burn a huge number of calories! Well, do you still have excuses? Maybe you are still wondering how to lose weight in a month without straining yourself? Exactly. Use every free minute for exercise. Walk to and from work, take a walk in the evening. It is enough to walk about 5 km a day at an average pace, and you will notice the effect! This is about 1-1.5 hours of walking. Do you agree, not much at all?
The sixth point: rest and sleep
Even though this point is at the very end,it plays an important role. If you do not rest and sleep well, the weight loss process will slow down or stop. Without enough night sleep, a person becomes sluggish, apathetic, the energy level decreases, as the body is forced to save energy. Try to sleep at least 7-8 hours. Set a time for yourself at which you will go to bed every day. For example, at 23-30. And do not violate this point of the daily routine. Then it will be easier for you to get up in the morning, and during the day you will remain cheerful and full of energy. As you can see, to get your figure in order, you do not need much. Just desire and a competent approach. Following all the recommendations, you can even lose 10 kg in a month! But this, of course, depends on your initial weight, as well as on the clarity of the instructions that you have just read. And remember, this is not a temporary measure - it is a way of life! We advise you to read:
